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  6. Roe vs. Summer squash

Roe vs. Summer squash — In-Depth Nutrition Comparison

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How are roe and summer squash different?

  • Roe is higher than summer squash in vitamin B12, selenium, phosphorus, vitamin B2, vitamin B5, vitamin B1, folate, and vitamin B3.
  • Roe covers your daily need for vitamin B12, 481% more than summer squash.
  • Roe has a higher glycemic index (27) than summer squash (13).

Fish, roe, mixed species, cooked, dry heat and Squash, summer, all varieties, raw types were used in this article.

Infographic

Roe vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +52.9%
Contains more CalciumCalcium +86.7%
Contains more IronIron +120%
Contains more CopperCopper +151%
Contains more ZincZinc +341.4%
Contains more PhosphorusPhosphorus +1255.3%
Contains more SeleniumSelenium +25750%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1246.2%
~equal in Potassium ~262mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +810%
Contains more Vitamin B1Vitamin B1 +477.1%
Contains more Vitamin B2Vitamin B2 +568.3%
Contains more Vitamin B3Vitamin B3 +350.1%
Contains more Vitamin B5Vitamin B5 +644.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +217.2%
Contains more Vitamin B6Vitamin B6 +17.8%
~equal in Vitamin C ~17mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Summer squash DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.2µg 94%
Phosphorus 515mg 38mg 68%
Vitamin B2 0.949mg 0.142mg 62%
Protein 28.62g 1.21g 55%
Polyunsaturated fat 3.404g 0.089g 22%
Vitamin B5 1.154mg 0.155mg 20%
Vitamin B1 0.277mg 0.048mg 19%
Folate 92µg 29µg 16%
Fats 8.23g 0.18g 12%
Vitamin B3 2.192mg 0.487mg 11%
Vitamin A 91µg 10µg 9%
Calories 204kcal 16kcal 9%
Zinc 1.28mg 0.29mg 9%
Copper 0.128mg 0.051mg 9%
Saturated fat 1.866g 0.044g 8%
Manganese 0.013mg 0.175mg 7%
Monounsaturated fat 2.129g 0.016g 5%
Iron 0.77mg 0.35mg 5%
Sodium 117mg 2mg 5%
Fiber 0g 1.1g 4%
Vitamin B6 0.185mg 0.218mg 3%
Vitamin K 3µg 3%
Magnesium 26mg 17mg 2%
Potassium 283mg 262mg 1%
Fructose 0.95g 1%
Choline 6.7mg 1%
Vitamin E 0.12mg 1%
Vitamin C 16.4mg 17mg 1%
Calcium 28mg 15mg 1%
Carbs 1.92g 3.35g 0%
Net carbs 1.92g 2.25g N/A
Sugar 2.2g N/A
Tryptophan 0.375mg 0.011mg 0%
Threonine 1.305mg 0.028mg 0%
Isoleucine 1.465mg 0.042mg 0%
Leucine 2.509mg 0.069mg 0%
Lysine 2.179mg 0.065mg 0%
Methionine 0.71mg 0.017mg 0%
Phenylalanine 1.401mg 0.041mg 0%
Valine 1.676mg 0.053mg 0%
Histidine 0.778mg 0.025mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +2265.3%
Contains more FatsFats +4472.2%
Contains more OtherOther +319.4%
Contains more CarbsCarbs +74.5%
Contains more WaterWater +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +13206.3%
Contains more Poly. FatPolyunsaturated fat +3724.7%
Contains less Sat. FatSaturated fat -97.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.